Excellent sleep last night and at the gym a bit after 5A.
Had a good workout. Did not take any rest just kept going, working my shoulder flyes into the circuit and then catching my elbow exercises after the circuit.
Tuesday
Core Circuit – Repeat 3 times with no rest, 15 – 20 lb – 12 each x 4 SH Flyes.
Circuit – Repeat for 5 total sets
Dumbbell Push Press – 50 lb Dumbbells – 11 reps
Rear Lunge to Row (Set at top position)
55 lbs – 10 reps each side – keep core tight!!!!!
Because the gym was closed Monday my workouts are a day off which I think will be a good thing.
Kettlebell class tonight was KILLER.
Had a new guy Ed join the class so now it is Brad, Art, Ed, myself and Jim the instructor. What I really like about this class is everyone is working as hard as they can and we all encourage each other. That friendly competition and encouragement really adds to the class experience. On top of that you can tell that Jim just loves teaching these classes.
I did my best to capture what we did. There were a couple of rests in there but few and far between.
Activation
Egyptions
Walking with Med Ball doing overhead orbits
Pink Panther Reach 10
Pink Panther Hip Open 10
Reverse Lunges 10
Plank 30 seconds
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Walks
Farmer Walk
Waiter Walk
Rack Walk
Swing Walk
(We do these on a short track, about 50 feet)
Here we got a 2 minute rest
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Lift Practice
(Complex Combinations)
Plank Rows / Laying down bench press
Single arm swing/snatch (2 X 5 reps)
2KB Dead Lift / Rack Squat
10 Ring Rows and 3 X 10 Pushups
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Ladders
Snatch Ladder 1-10 20 KG
Cleans Ladder 1-10 20 KG (first 8 then drop down to 16KG)
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Core
Turkish Get Ups (2 X 3 reps)
KB Crawls
Plank Sideup Pulls
Stretching
This all too 1 hour and I was wearing my HR monitor. Heart rate stayed between 130-150 for the hour. If you have any questions about the exercises just let me know and I will try to explain them.
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